1. Chia Seed Protein Pudding

Ingredients:

• 2 tbsp chia seeds (10g fiber, 4g protein)
• 1 cup unsweetened almond milk (1g fiber, 1g protein)
• 1 scoop vanilla protein powder (~20g protein, 0g fiber)
• 1/4 cup fresh raspberries (2g fiber, 0g protein)

Instructions:

1. Combine chia seeds, almond milk, and protein powder in a jar or bowl.
2. Mix well and let sit in the refrigerator for at least 30 minutes (or overnight).
3. Top with fresh raspberries before serving.

Total Nutrition Per Serving:
Fiber: 13g
Protein: 25g

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2. Lentil and Quinoa Salad

Ingredients:

• 1/2 cup cooked quinoa (2.5g fiber, 4g protein)
• 1/2 cup cooked lentils (7.5g fiber, 9g protein)
• 1 cup chopped kale (2g fiber, 2g protein)
• 1 tbsp olive oil (0g fiber, 0g protein)
• 1 tbsp lemon juice (0g fiber, 0g protein)

Instructions:

1. Combine quinoa, lentils, and kale in a bowl.
2. Drizzle with olive oil and lemon juice, then toss.

Total Nutrition Per Serving:
Fiber: 12g
Protein: 15g

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3. Black Bean and Chicken Wrap (Low-Carb Version)

Ingredients:

• 1/2 cup black beans (7.5g fiber, 7g protein)
• 1/2 cup cooked chicken breast (0g fiber, 20g protein)
• 1/4 avocado (3g fiber, 1g protein)
• 4 large lettuce leaves (1g fiber, 0g protein)

Instructions:

1. Mash the black beans slightly and mix with diced chicken and avocado.
2. Spoon the mixture onto lettuce leaves and wrap.

Total Nutrition Per Serving (2 wraps):
Fiber: 11.5g
Protein: 28g

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4. Tofu and Veggie Stir-Fry with Flaxseed

Ingredients:

• 1 cup cooked broccoli (5g fiber, 4g protein)
• 1/2 cup cooked edamame (4g fiber, 9g protein)
• 1/2 block firm tofu, cubed (1g fiber, 10g protein)
• 1 tbsp ground flaxseed (2g fiber, 1g protein)
• 1 tbsp low-sodium soy sauce (0g fiber, 1g protein)

Instructions:

1. Sauté broccoli, edamame, and tofu in a pan with a little oil.
2. Add soy sauce and sprinkle flaxseed before serving.

Total Nutrition Per Serving:
Fiber: 12g
Protein: 25g

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5. High-Fiber Protein Smoothie

Ingredients:

• 1 cup unsweetened almond milk (1g fiber, 1g protein)
• 1 scoop vanilla protein powder (~20g protein, 0g fiber)
• 1/2 medium avocado (5g fiber, 1g protein)
• 1 tbsp ground flaxseed (2g fiber, 1g protein)
• 1/2 cup fresh spinach (1g fiber, 1g protein)
• 1/2 cup frozen mixed berries (4g fiber, 0g protein)

Instructions:

1. Blend all ingredients until smooth. Adjust thickness with more almond milk if needed.

Total Nutrition Per Serving:
Fiber: 13g
Protein: 24g

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6. Roasted Chickpeas and Veggie Bowl with Hemp Seeds

Ingredients:

• 1/2 cup roasted chickpeas (7.5g fiber, 7.5g protein)
• 1 cup steamed Brussels sprouts (4g fiber, 4g protein)
• 1 tbsp hemp seeds (1g fiber, 3g protein)
• 1 tsp olive oil (0g fiber, 0g protein)

Instructions:

1. Combine roasted chickpeas and steamed Brussels sprouts in a bowl.
2. Drizzle with olive oil and sprinkle with hemp seeds before serving.

Total Nutrition Per Serving:
Fiber: 12.5g
Protein: 14.5g